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  6. Saltine cracker (includes oyster, soda, soup) vs. Khorasan wheat

Saltine cracker (includes oyster, soda, soup) vs. Khorasan wheat — In-Depth Nutrition Comparison

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What are the main differences between saltine cracker (includes oyster, soda, soup) and khorasan wheat?

  • Saltine cracker (includes oyster, soda, soup) is richer in vitamin B2 and iron, while khorasan wheat is higher in selenium, manganese, copper, phosphorus, fiber, zinc, and magnesium.
  • Khorasan wheat's daily need coverage for selenium is 129% higher.
  • Khorasan wheat has 188 times less sodium than saltine cracker (includes oyster, soda, soup). Saltine cracker (includes oyster, soda, soup) has 941mg of sodium, while khorasan wheat has 5mg.
  • Saltine cracker (includes oyster, soda, soup) has a higher glycemic index (74) than khorasan wheat (40).

We used Crackers, saltines (includes oyster, soda, soup) and Wheat, KAMUT khorasan, uncooked types in this comparison.

Infographic

Saltine cracker (includes oyster, soda, soup) vs Khorasan wheat infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.7% 13% 209% 46% 19% 44% 123% 89% 56%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 93% 6.6% 36% 141% 169% 100% 156% 0.65% 357% 445%
Contains more IronIron +47.7%
Contains more MagnesiumMagnesium +465.2%
Contains more CalciumCalcium +15.8%
Contains more PotassiumPotassium +165.1%
Contains more CopperCopper +264%
Contains more ZincZinc +433.3%
Contains more PhosphorusPhosphorus +256.9%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +298.7%
Contains more SeleniumSelenium +691.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 23% 0% 176% 112% 121% 32% 20% 11% 64% 101% 9.1%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 12% 0% 142% 42% 120% 57% 60% 0% 4.5% 0% 14%
Contains more Vitamin EVitamin E +88.5%
Contains more Vitamin B1Vitamin B1 +24%
Contains more Vitamin B2Vitamin B2 +164.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1311.1%
Contains more FolateFolate +∞%
Contains more Vitamin B5Vitamin B5 +77.1%
Contains more Vitamin B6Vitamin B6 +201.2%
Contains more CholineCholine +54.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~1µg
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~6.375mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 9% 74% 5% 3%
Protein: 9.46 g
Fats: 8.64 g
Carbs: 74.05 g
Water: 5.05 g
Other: 2.8 g
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
Contains more FatsFats +305.6%
Contains more OtherOther +66.7%
Contains more ProteinProtein +53.7%
Contains more WaterWater +119.2%
~equal in Carbs ~70.58g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 23% 57%
Saturated fat: Sat. Fat 1.653 g
Monounsaturated fat: Mono. Fat 1.986 g
Polyunsaturated fat: Poly. Fat 4.835 g
19% 21% 60%
Saturated fat: Sat. Fat 0.196 g
Monounsaturated fat: Mono. Fat 0.213 g
Polyunsaturated fat: Poly. Fat 0.621 g
Contains more Mono. FatMonounsaturated fat +832.4%
Contains more Poly. FatPolyunsaturated fat +678.6%
Contains less Sat. FatSaturated fat -88.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
98%
Starch: 67.83 g
Sucrose: 0 g
Glucose: 0.12 g
Fructose: 0.19 g
Lactose: 0 g
Maltose: 0.98 g
Galactose: 0 g
87% 11%
Starch: 52.41 g
Sucrose: 0.55 g
Glucose: 0.62 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 6.56 g
Galactose: 0 g
Contains more StarchStarch +29.4%
Contains more FructoseFructose +72.7%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +416.7%
Contains more MaltoseMaltose +569.4%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Saltine cracker (includes oyster, soda, soup) Khorasan wheat
Lower in Sugar ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Saltine cracker (includes oyster, soda, soup) Khorasan wheat DV% diff.
Selenium 10.3µg 81.5µg 129%
Manganese 0.686mg 2.735mg 89%
Copper 0.139mg 0.506mg 41%
Sodium 941mg 5mg 41%
Phosphorus 102mg 364mg 37%
Folate 134µg 34%
Fiber 2.8g 11.1g 33%
Polyunsaturated fat 4.835g 0.621g 28%
Zinc 0.69mg 3.68mg 27%
Magnesium 23mg 130mg 25%
Vitamin B2 0.487mg 0.184mg 23%
Iron 5.57mg 3.77mg 23%
Vitamin K 25.4µg 1.8µg 20%
Vitamin B6 0.086mg 0.259mg 13%
Vitamin B1 0.702mg 0.566mg 11%
Fats 8.64g 2.13g 10%
Protein 9.46g 14.54g 10%
Vitamin B5 0.536mg 0.949mg 8%
Potassium 152mg 403mg 7%
Saturated fat 1.653g 0.196g 7%
Starch 67.83g 52.41g 6%
Vitamin B12 0.09µg 4%
Monounsaturated fat 1.986g 0.213g 4%
Calories 418kcal 337kcal 4%
Vitamin E 1.15mg 0.61mg 4%
Choline 16.7mg 25.8mg 2%
Carbs 74.05g 70.58g 1%
Net carbs 71.25g 59.48g N/A
Calcium 19mg 22mg 0%
Sugar 1.29g 7.84g N/A
Vitamin A 1µg 1µg 0%
Vitamin B3 6.442mg 6.375mg 0%
Trans fat 0.167g 0.005g N/A
Tryptophan 0.116mg 0.13mg 0%
Threonine 0.268mg 0.442mg 0%
Isoleucine 0.333mg 0.566mg 0%
Leucine 0.652mg 1.112mg 0%
Lysine 0.172mg 0.416mg 0%
Methionine 0.147mg 0.251mg 0%
Phenylalanine 0.45mg 0.772mg 0%
Valine 0.399mg 0.687mg 0%
Histidine 0.197mg 0.379mg 0%
Fructose 0.19g 0.11g 0%
Omega-3 - ALA 0.535g 0.048g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.018g 0g N/A
Omega-6 - Eicosadienoic acid 0.003g 0g N/A
Omega-6 - Linoleic acid 4.25g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Saltine cracker (includes oyster, soda, soup) Khorasan wheat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
51%
Saltine cracker (includes oyster, soda, soup)
35%
Khorasan wheat
Minerals Daily Need Coverage Score
62%
Saltine cracker (includes oyster, soda, soup)
150%
Khorasan wheat

Comparison summary

Which food is lower in Sugar?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is lower in Sugar (difference - 6.55g)
Which food is richer in vitamins?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is relatively richer in vitamins
Which food contains less Sodium?
Khorasan wheat
Khorasan wheat contains less Sodium (difference - 936mg)
Which food is lower in Saturated fat?
Khorasan wheat
Khorasan wheat is lower in Saturated fat (difference - 1.457g)
Which food is lower in glycemic index?
Khorasan wheat
Khorasan wheat is lower in glycemic index (difference - 34)
Which food is cheaper?
Khorasan wheat
Khorasan wheat is cheaper (difference - $2.4)
Which food is richer in minerals?
Khorasan wheat
Khorasan wheat is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Saltine cracker (includes oyster, soda, soup) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172746/nutrients
  2. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.